5/7/14

DAILY PROGRAM

Warm-up
Row 500m
2 Rounds
10 Dislocates
10 Barbell Rollouts
10 Mountain Climbers
5 Dive Bombers

Mobility
Banded Hip Flexor Pull - 1min/leg
Roll Back - 1min
Athlete Choice - 3min

Skill/Strength
Back Squat
4x5 @ 80% + 20lbs.
5x3 @ 85% + 20lbs.

WOD
3 Rounds for time
Row 500m
10 Squat Snatches (95/65)
15 T2B


ATHLETE TRACK

Metcon
Row 10x:30/:30

Skill/Strength
Strict Press 7x5 @ 75% + 10lbs.

Accessory
5 Rounds
5 Snatch Balances
5 Ring Dips